Train Smarter, Get Stronger in only 20 minutes a week.

How to avoid holiday weight gain

Share on facebook
Share on twitter
Share on pinterest

Did you know that adults gain an average of 0.5kg of weight over the festive season?

According to the US Library of Medicine, the western food culture in societies can lead to huge amounts of weight gain in individuals during the holidays, especially from mid-November to mid-January.

The biggest cause for packing on a few extra kilos is the food we eat and how much of it we consume. However, food is certainly not the only contributor to weight gain since changes to our routine can also cause fluctuations in weight.

Here are some tips to help you maintain or even reduce weight over the holidays:

Don’t forget liquid calories

The last thing you want to do is count calories when you’re enjoying a meal; much less inspecting the labels of drinks over the holidays. Without being too strict with liquid consumption, remember that alcohol, juice and fizzy drinks contain lots of sugar and that it’s easier to gain weight by consuming calorie-rich drinks than foods.

Balance your nutrients

Getting a healthy balance of protein over the holidays will help to reduce your feeling of hunger and desire to eat more. Foods like fish and quinoa are great sources of protein to cook with over the festive season.

Designate taste-testers when cooking

Have you ever prepared a meal and taste-tested so often that by the time your meal is cooked, you’re nearly stuffed? It happens to the best of us and is one of the easiest ways to gain weight. One way to ensure that you maintain your current weight is to have your friends and family taste-test your meals as you cook them, or choose to only taste-test in small portions.

Get enough sleep

Did you know that people who sleep less, increase their hunger hormone levels and are prone to eating more? Sleep is not only important for resting your body but balancing your hormones as well so make sure you don’t miss out on those precious hours of rest.

Watch your portions

Choose smaller plates and portions when dishing food since you may feel compelled to finish your entire meal on a larger plate with a larger portion to avoid wastage.

Choose healthier options

Healthy meals don’t have to be boring and bland. Search through our blog for tasty and nutritious recipes that would be great for family gatherings, dinners, brunches and luncheons.


Share this post with a friend who may find it useful and follow us on social media for quick tips and tricks on how to stay healthy over the holidays.

Share on facebook
Share on twitter
Share on pinterest

Latest Posts


A man running up a hill

When you feel tired or run down, your performance can suffer, and you can easily be distracted. You might already know the …

Exercise and the mindset

It is essential to understand that a great physique will make you feel healthier and happier. It’s also important to know exercise’s …

Plant based foods

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, …

A woman wrapped in a blanket while drinking a hot beverage

You know that sensation when the winter blues start creeping up on you? Pessimistic ideas begin to sneak into your mind, and …